# Monday - PULL 1

## Workout


## Warm-Up

- 1 × 0 Fast Skipping
- 1 × 0 Shoulder Dislocate - Resistance Band
- 1 × 0 Cat-Cow
- 1 × 0 World's Greatest Stretch
- 1 × 0 Pull Apart - Resistance Band
- 1 × 0 Scapular Pull-Up
- 1 × 0 Dead Hang
- 1 × 0 Hollow Body Hold
- 3 × 10-15s Front Lever (Tuck)
- 3 × 3-5 Pull-Up

## Skill Work


## Main Strength

- 1 × 0 Pull-Up (Weighted)

## Workout

- 1 × 8-10 Chin-Up
- 1 × 1 Inverted Row
- 1 × 6-8 Kettlebell Row (Single-Arm) - Kettlebell
- 1 × 4-6 Pull-Up (Commando) - Pull-Up Bar
- **Finisher · 2 rounds**
  - 10 Scapular Pull-Up
  - 0 Dead Hang
- 2 × 30s Chest Doorway Stretch
- 2 × 30s Lat Stretch
- 2 × 30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 60s Child's Pose
- 1 × 60s Cat-Cow
- 2 × 30s Thread the Needle

## Cool-down / Stretch